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3 Day Balanced Dumbbell Oriented Program GF EXPRESS!
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program
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    1
    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Squat18@5 lbs, 15@5 lbs
    3Dumbbell Leg Curl15@5 lbs, 10@5 lbs
    4Dumbbell Bench Press15@5 lbs, 12@5 lbs
    5Dumbbell Incline Fly (45 Degree)15@5 lbs, 10@5 lbs
    6Dumbbell Military Press15@5 lbs, 12@5 lbs
    7Dumbbell Rear Lateral Raise15@5 lbs, 10@5 lbs
    8Dumbbell Triceps Kickback15@5 lbs, 10@5 lbs
    9Bodyweight One Leg Toe Press1 reps, 1 reps
    10Bent Leg Knee Ups from Bench1 reps, 1 reps
    11Bent Knee Crunches1 reps, 1 reps

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    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bent Arm Back Extensions1 reps, 1 reps
    3Lying Cross Body Floor Extension1 reps, 1 reps
    4Dumbbell Bent Over Row (elbows wide)15@5 lbs, 12@5 lbs
    5Dumbbell Pullover15@5 lbs, 10@5 lbs
    6Dumbbell Lateral Raise15@5 lbs, 10@5 lbs
    7Dumbbell Rear Lateral Raise15@5 lbs, 10@5 lbs
    8Dumbbell Biceps Curl15@5 lbs, 10@5 lbs
    9Dumbbell One Leg Standing Toe Press15@5 lbs, 10@5 lbs
    10Reverse Crunches1 reps, 1 reps
    11Alternate Heel Touchers1 reps, 1 reps

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    3
    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press18@5 lbs, 15@5 lbs
    3Dumbbell Fly15@5 lbs, 10@5 lbs
    4Dumbbell Plie Squat15@5 lbs, 10@5 lbs
    5Dumbbell Leg Curl15@5 lbs, 10@5 lbs
    6Dumbbell One Arm Row (elbow wide)15@5 lbs, 10@5 lbs
    7Dumbbell Preacher Curl15@5 lbs, 10@5 lbs
    8Dumbbell One Arm Pronated Triceps Ext.15@5 lbs, 10@5 lbs
    9Reverse Crunches1 reps, 1 reps
    10Bent Knee Crunches1 reps, 1 reps

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